This episode of RAW with Marty Gallagher, J.P. Brice, and Jim Steel features John Parrillo of Parrillo Performance for a deep dive into high-output bodybuilding nutrition, supplementation, and training structure. John discusses the origins of his high-calorie contest-prep model, early recognition of MCTs, and why consistent cardio dramatically improved bodybuilding outcomes long before it was popular. We break down meal timing, macronutrient anchors, supplementation philosophy, and how to pair structured strength training with sustainable conditioning. Listen to the full episode and explore the complete episode page and resources here: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=summary&utm_campaign=raw_ep45
ABOUT THE GUEST
John Parrillo is the founder of Parrillo Performance, known for pioneering high-calorie contest dieting, structured cardio templates, MCT supplementation, and detailed nutrition systems for physique athletes.
WHAT YOU’LL LEARN
How high-calorie contest prep and structured cardio transformed physique outcomes.
Core nutrition anchors: protein timing, strategic carbs, MCT integration, and micronutrient support.
How to pair heavy strength training with sustainable cardio volume.
Practical insights on recovery, supplementation, and long-term adherence.
KEY TOPICS
NUTRITION SYSTEMS — High-calorie dieting vs. traditional restriction, macronutrient ratios, and meal frequency.
TRAINING — Strength templates built around compound lifts plus targeted accessory work.
CARDIO — Daily or near-daily sessions to improve conditioning, nutrient partitioning, and recovery.
ENVIRONMENT — Using quality free weights, dumbbells, plates, and durable flooring to support consistent performance.
QUICK ANSWERS
Q: Why did Parrillo advocate high-calorie prep instead of cutting calories?
A: Higher intake supported more training volume, better recovery, and a leaner final look when paired with structured cardio and consistent meal timing.
Q: What’s the simplest way to integrate cardio with strength work?
A: Keep lifting first, then add moderate, steady sessions that enhance nutrient partitioning without draining strength.
Q: Are MCTs still useful for physique athletes?
A: Yes—MCTs provide fast, clean energy and can help maintain training volume while dieting.
SHOP THE EPISODE
IRON COMPANY Urethane Hex Dumbbells — durable, low-maintenance dumbbells
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45
IRON COMPANY Premium Rubber Bumper Plates — consistent diameter for strength work
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45
American Barbell Urethane Olympic Grip Plates — dense, commercial-grade loading
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45
Proformance Plus Flat/Incline Weight Bench — stable base for compound and accessory training
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45
Black Rubber Weight Equipment Mat — traction and floor protection for high-volume sessions
https://www.ironcompany.com/black-rubber-weight-equipment-mat?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep45